Final answer:
The type of training described is anaerobic exercise, which involves short, high-intensity efforts with rest periods in between. It uses the body's fast-twitch muscle fibers, leads to muscle and bone strength improvements, and contrasts with longer, lower-intensity aerobic exercises.
Step-by-step explanation:
The training described, which is a short duration of intense effort followed by a rest period, falls under anaerobic exercise. This type of training is identified by all-out effort bouts that last for short periods, typically ranging from several seconds up to two minutes. The rest intervals—2-3 minutes as mentioned—allow for partial recovery before the next intense effort. In contrast to endurance exercises that may span 1-3 hours of moderate to high intensity, anaerobic workouts like the one described are designed to be completed in a much shorter timespan. They provide a strong stimulus for adaptation through use of the body's fast-twitch muscle fibers which are engaged in quick, powerful bursts of movement.
Examples of anaerobic exercises include activities like sprinting, heavy weight lifting, and explosive jumps. They contrast with aerobic exercises, such as cycling or brisk walking, which utilize slow-twitch muscle fibers, involve less intense effort, and are sustained over a longer period. The adaptation mentioned in the question—muscle and bone strength improvements—can be achieved as these short and intense activities prompt the body to adapt by strengthening the muscles and bones subjected to these high levels of exertion. With adequate rest and consistent practice, this type of exercise can lead to significant improvements in overall strength and muscular endurance.
However, due to its high intensity, it's essential to balance anaerobic training with adequate rest and recovery to avoid adverse effects like delayed onset muscle soreness (DOMS), or other potential exercise-induced injuries.